Reformer exercise · Intermediate

Ab Series with Ball & Band: Crunch, Bicycle & V

Ab Series with Ball & Band: Crunch, Bicycle & V is an intermediate reformer exercise with Pilates ball and Resistance band that mainly works the core and legs. Spring setting: 2× medium. Below you'll find the starting position, the flow in 6 steps and the cues to teach it in class.

Spring Setting and Key Facts

Springs: 2× medium
Reps: 6–8 reps per variation
Level: Intermediate
Equipment: Reformer, Pilates ball, Resistance band
Body area: Core, Legs
Muscles: Core, Obliques, Hip flexors
Video tutorial: in the member area

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Starting Position

Lying on your back on the carriage, legs in tabletop, hands behind the head, the ball between the ankles, the resistance band over the thighs.

Step-by-Step Flow

Crunch while extending the legs into the diagonal.
Hold the crunch and only extend the tabletop legs into the diagonal.
Put the ball aside, hands back behind the head, legs in tabletop.
Bicycle with twist.
Crunch, extend the legs long up toward the ceiling and open them out to the side into a V twice.
Hold the crunch and only open and close the long legs toward the ceiling.

Cues for Teaching

The crunch comes from the abs, the elbows stay wide, the neck stays long.
The lower back stays on the carriage — the legs only go as low as it stays still.
The thighs keep a light press out into the band.

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